What is a good time for PINS AND NEEDLES II?

Good times for PINS AND NEEDLES II depend on your fitness level: Elite athletes finish under 33:00, advanced athletes target 33:00-26:00, intermediate athletes aim for 26:00-22:00, and beginners should focus on proper form over 22:00.

What is considered a good PINS AND NEEDLES II time?

A good PINS AND NEEDLES II time for most CrossFit athletes is between 26:00-22:00 (intermediate level). Elite times are under 33:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do PINS AND NEEDLES II?

Your PINS AND NEEDLES II pace should match your fitness level. Beginners should aim to finish around 22:00 with good form, while advanced athletes can target 33:00-26:00. Always prioritize proper movement over speed.

How do I scale PINS AND NEEDLES II?

PINS AND NEEDLES II can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does PINS AND NEEDLES II work?

PINS AND NEEDLES II primarily works the muscles involved in Double-Under, Toes-to-Bar, Dumbbell Overhead Walking Lunge. This workout develops muscular endurance.

Workout Description

FOR TIME:120 DU30 T2B80’ DBL DB OH Walking Lunge (50/35)80 DU20 T2B120’ DBL DB Front Rack Walking Lunge (50/35)40 DU10 T2B160’ DBL DB Hang Walking Lunge (50/35)

Why This Workout Is Hard

This workout combines high-skill double-unders with grip-intensive toes-to-bar, followed by heavy dumbbell lunges requiring significant unilateral strength and stability. The descending rep scheme provides some relief, but the 50/35lb dumbbells for extended walking lunges will challenge most athletes significantly. The combination of coordination demands, grip fatigue accumulation, and heavy unilateral loading under fatigue makes this challenging for the average CrossFitter, with many needing to scale the dumbbell weight.

Benchmark Times for PINS AND NEEDLES II

Elite: <14:00
Advanced: 16:00-18:00
Intermediate: 20:00-22:00
Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Extremely high volume of grip-intensive movements and walking lunges will exhaust muscular endurance in shoulders, core, and legs progressively.
Endurance (8/10): High cardiovascular demand from continuous movement pattern with double unders, toes-to-bar, and walking lunges creating sustained aerobic stress throughout.
Flexibility (6/10): Overhead, front rack, and hang positions demand good shoulder mobility, while toes-to-bar requires significant hip and hamstring flexibility.
Speed (5/10): For-time format encourages steady pacing rather than sprinting, with movement complexity limiting maximum cycling speed throughout workout.
Strength (4/10): Moderate load dumbbell lunges in various positions require decent strength but not maximal effort, combined with bodyweight pulling movements.
Power (3/10): Double unders provide some explosive component, but the high volume and fatigue context reduces pure power expression significantly.

Movements

Double-Under
Toes-to-Bar
Dumbbell Overhead Walking Lunge
Dumbbell Front Rack Walking Lunge
Dumbbell Walking Lunge

Benchmark Notes

This workout combines double-unders, toes-to-bar, and dumbbell walking lunges in a descending ladder format. Breaking down by movement: Round 1 (120 DU + 30 T2B + 80' DBL DB OH Walking Lunge): Double-unders at 0.5 sec/rep = 60 sec, but with breaks and rhythm issues in high volume = 75-90 sec. Toes-to-bar at 2 sec/rep = 60 sec, but will break into sets of 5-8 with rest = 75-90 sec. 80' overhead walking lunges (40 steps) at 3-4 sec/step = 120-160 sec. Round 1 total: 270-340 sec. Round 2 (80 DU + 20 T2B + 120' DBL DB Front Rack Walking Lunge): DU = 50-60 sec, T2B = 50-60 sec, 120' front rack lunges (60 steps) = 180-240 sec. Round 2 total: 280-360 sec. Round 3 (40 DU + 10 T2B + 160' DBL DB Hang Walking Lunge): DU = 25-30 sec, T2B = 25-30 sec, 160' hang lunges (80 steps) = 240-320 sec. Round 3 total: 290-380 sec. Adding fatigue multipliers: Round 1 at 1.0x, Round 2 at 1.15x, Round 3 at 1.3x. Transitions between movements: 5-10 sec each. Total estimated time: Elite 840-960 sec (14-16 min), Intermediate 1200-1440 sec (20-24 min), Novice 1740-1980 sec (29-33 min). This is similar to a long chipper workout but with the added complexity of overhead and front rack positions creating significant shoulder fatigue. The descending double-under pattern helps with pacing. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00).

Modality Profile

5 movements total: Double-Under and Toes-to-Bar are gymnastics (2/5 = 40%), while the three dumbbell walking lunge variations are weightlifting movements (3/5 = 60%). No monostructural cardio movements present.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	High cardiovascular demand from continuous movement pattern with double unders, toes-to-bar, and walking lunges creating sustained aerobic stress throughout.
Stamina	9/10	Extremely high volume of grip-intensive movements and walking lunges will exhaust muscular endurance in shoulders, core, and legs progressively.
Strength	4/10	Moderate load dumbbell lunges in various positions require decent strength but not maximal effort, combined with bodyweight pulling movements.
Flexibility	6/10	Overhead, front rack, and hang positions demand good shoulder mobility, while toes-to-bar requires significant hip and hamstring flexibility.
Power	3/10	Double unders provide some explosive component, but the high volume and fatigue context reduces pure power expression significantly.
Speed	5/10	For-time format encourages steady pacing rather than sprinting, with movement complexity limiting maximum cycling speed throughout workout.